Mea ʻai ʻai Burgers Keto Salmon haʻahaʻa haʻahaʻa

ʻAʻole kēia ʻo kāu meaʻai keke salmon maʻamau. ʻO kēia mau Keto Salmon Burgers he ʻuʻuku ma waho a ʻoluʻolu ma loko, a ua piha lākou i nā mea ʻono.

Inā makemake ʻoe i kahi koho protein hou e hoʻopiha ai i kahi salakeke hōʻoluʻolu a i ʻole kahi kīʻaha wikiwiki hoʻomākaukau i ka meaʻaiʻAʻole e hoʻopōʻino kēia mau mea ʻai i ka salmon crispy. ʻAʻole wale lākou maʻalahi e hana, akā ua hoʻouka ʻia momona momona, kūpono iā ʻoe ʻai ketogenic.

ʻO nā mea nui o nā Burger Salmon Haʻahaʻa

Aia ke kumu ʻaʻole e hoʻokuʻu ʻia ʻoe e kēia mau mea ʻai salmon keto mai ka makau. ketosisHoʻopili ʻia me nā momona maikaʻi, protein, a me ka nui kūpono o nā mea ʻala e hoʻomau iā ʻoe e hoʻi hou mai. ʻO nā mea nui i loaʻa:

• ʻO ka samona canned a i ʻole ka salmon moʻa hou.
• ʻO Chipotle mayonnaise.
• ʻAi wela Sriracha.

ʻAʻole e like me ka ʻai ʻana i ka iʻa burger kuʻuna, ʻaʻole pono kēia mau pāpaʻi salmon i nā ʻōpala berena, ʻaʻole kūpono ia no ka ʻai keto no ka mea he nui loa lākou. nā huaʻaʻa. Akā, ʻo ka palaoa niu liʻiliʻi a me ka palaoa ʻalemona wale nō ka mea e pono ai e hana i kēia mau pōpō pōpō.

ʻO kahi ʻē aʻe, inā makemake ʻoe e pānaʻi i waho o kēia mau ʻōpala salmon keto, hiki iā ʻoe ke ʻoki i ka ʻili puaʻa a hoʻohana iā lākou ma ke ʻano he "breadcrumbs." Inā makemake ʻoe i kēia koho, e uhi wale i nā patties maka me nā ʻāpana puaʻa ma mua o ka waiho ʻana i loko o ka skillet.

Ma waho aʻe o ka maʻalahi o ka hui ʻana a mālama i kāu macros i ka nānā ʻana, ʻo kēia mau keke salmon crispy e hōʻoluʻolu iā ʻoe i ka loaʻa ʻana o kēlā mau mea āpau. momona momona a me nā polokina i ʻike ʻia no ka salmon.

Nā pōmaikaʻi o ka salmon hihiu

Nui nā pōmaikaʻi e loaʻa iā ʻoe ma ka ʻai ʻana i ka salmon wild. ʻOi aku ka kiʻekiʻe o ka salmon hihiu i loko o nā ʻakika momona omega-3 a me nā micronutrients maikaʻi ʻē aʻe ma mua o ka salmon mahiʻai, ka mea maʻamau e hānai ʻia i ka soy a me ka pellet kulina ( ¹ ).

He kumu maikaʻi loa ka salmon ʻāhiu no ka protein lean. No kēia mau kumu, ua aʻo ʻia ka salmon no kona hopena i ka pohō kaumaha a me ke olakino cardiovascular ( ² ) ( ³ ).

Kaohi kaupaona

Ua lilo ʻo Salmon i kumuhana o kekahi mau haʻawina hoʻoemi kaumaha a me ka hoʻomalu. Ua hōʻike ʻia kahi noiʻi liʻiliʻi i nā ʻiole i paʻi ʻia i ka makahiki 2008 ʻo ka hoʻohui ʻana i ka salmon i ka ʻai ʻana o nā ʻiole i kaohi maoli ʻana i ka nui o ka calorie ʻoiai ʻaʻole maikaʻi ka pane ʻana o nā ʻiole i ka leptin ( ⁴ ). ʻO Leptin ka hōʻailona hormonal e haʻi i kou lolo ua piha.

Hōʻike nā haʻawina maʻamau ʻē aʻe ʻo ka hoʻohui ʻana i ka iʻa i kahi papaʻai i kaupalena ʻia ka calorie e hoʻomaikaʻi pū i nā hana hoʻemi kaumaha ( ⁵ ). Akā ʻaʻole like ka hopena o nā iʻa a pau.

Ua nānā kekahi noiʻi Kanada i ka ʻokoʻa o ka ʻai ʻana i nā ʻano iʻa like ʻole a ʻike ʻia he hopena maikaʻi ka salmon i ka ʻike insulin ( ⁶ ). He ʻike koʻikoʻi kēia, no ka mea, ua hōʻea ka maʻi diabetes type 2 i kahi pae maʻi maʻi ma nā ʻāina e like me ʻAmelika Hui Pū ʻIa ( ⁷ ).

Nā Micronutrients a me ka Omega-3

Hiki i ka salmon hihiu ke kōkua i ka hōʻemi ʻana i ke kaumaha oxidative a me ka ʻeha ʻōnaehana. ʻO ia no ka mea he waiwai ia i nā micronutrients, me nā huaora, nā minerala, a me nā antioxidants. He waiwai hoʻi ia i nā ʻakika momona omega-3 DHA a me EPA.

Ua manaʻo ʻia kekahi mau huaora a me nā minela he antioxidants, e like me ka hui holoʻokoʻa o nā huaora B, ka huaora D, a me ka selenium, ʻo ia mau mea a pau i loaʻa i ka nui o ka salmon hihiu. ʻO kēia mau meaʻai, i hui pū ʻia me kahi carotenoid i kapa ʻia ʻo astaxanthin, hāʻawi nui i ka pale antioxidant. ʻO Astaxanthin ka mea e hāʻawi ai i ka salmon i kona kala ʻalani momona ( ⁸ ).

Ma ka hui pū ʻana me nā omega-3 i loaʻa i loko o ka salmon, ua hōʻike ʻia ka astaxanthin e kōkua i ka hoʻomaikaʻi ʻana i ke koena o ka LDL a i ka HDL cholesterol, hāʻawi i ka pale cardiovascular, hoʻemi i ka ʻeha ʻino i ka lolo, a me ka hoʻomaikaʻi ʻana i ka elasticity o ka ʻili. ⁹ ) ( ¹⁰ ) ( ¹¹ ) ( ¹² ).

ʻO ka hakakā ʻana i nā pane inflammatory ke kī i ka pale ʻana i ka hapa nui o nā maʻi maʻi i kū ʻia e nā kānaka, e like me ke kanesa, nā maʻi metabolic, a me ka maʻi puʻuwai.

ʻO ka protein kiʻekiʻe

E like me nā momona olakino, pono ka protein no kou kino e hana maikaʻi. Kōkua ka protein i kou kino e ho'ōla mai ka ʻeha, mālama a kūkulu i ka ʻiʻo wīwī, a hoʻoponopono i nā hormones e hoʻomalu i kou ʻai ( ¹³ ) ( ¹⁴ ).

ʻO ka ʻai ʻana i ka protein kekahi ʻāpana koʻikoʻi o ka puzzle pohō kaumaha. I ka lilo ʻana o ke kaumaha, pono ka ʻai ʻana i ka protein i mea e pale ai i ka nalowale ʻana o ka nui o ka ʻiʻo, no ka mea, ua puhi kou kino i nā calorie i mālama ʻia ( ¹⁵ ).

Ma ka hāʻawi ʻana i kou kino i ka protein e pono ai, ke haʻi nei ʻoe ʻaʻole pono ia e hoʻopau manawa i ka ʻai ʻana i kou ʻiʻo ʻiʻo. ʻO ka hōʻoia ʻana aia ʻoe i ke ketosis e kōkua i kēia kaʻina hana, no ka mea e hilinaʻi nui kou kino i kāu mau hale kūʻai momona no ka ikehu.

ʻO ka protein ke kī e hoʻomāʻona a māʻona ʻoe, ʻo ia hoʻi he emi ka manawa o ka ʻai nui. Hiki i kekahi mau protein ke hoʻonui i ka naʻau i ka leptin ( ¹⁶ ). Ma muli o ka hoʻoponopono ʻana o ka leptin i ka manaʻo o ka piha, ʻo ka piʻi ʻana o ka naʻau e hōʻailona i kou kino ua piha wikiwiki.

Ke hele nei ʻoe i ka ʻai ketogenic, kūpono ke koho ʻana i nā meaʻai ʻaʻole wale e hoʻopiha iā ʻoe, akā waiwai i nā meaʻai, no laila hiki iā ʻoe ke hoʻonui i kēlā me kēia ʻai. Ma ka ʻai ʻana i ka iʻa iʻa ʻāhiu ma ka liʻiliʻi ʻelua ʻelua o ka pule, ke koho nei ʻoe i kahi kumu protein kiʻekiʻe ʻoi aku ka liʻiliʻi o ka loaʻa ʻana o nā mea haumia a me nā mea hoʻohui i hana ʻia o nā iʻa hānai ʻia.

ʻO ke olakino Cardiovascular

He waiwai ʻo Salmon i nā ʻakika momona omega-3, i hōʻike ʻia e kōkua i ka hoʻohaʻahaʻa ʻana i ka mumū e hoʻoulu ai i ka maʻi puʻuwai, hoʻoikaika i nā ʻiʻo o ka naʻau, hoʻohaʻahaʻa i ke koko, a me ka hoʻoponopono ʻana i nā ʻiʻo i hōʻino ʻia i loko o ke aʻa. ¹⁷ ) ( ¹⁸ ) ( ¹⁹ ) ( ²⁰ ). No laila, ʻo ka ʻai ʻana i ka salmon hihiu i kēlā me kēia manawa hiki ke kōkua i ka hōʻemi ʻana i kou manawa e loaʻa ai kēia mau maʻi.

Ola ka lolo a me ka nenoaiu

ʻO ka nui o nā huaora B a me nā ʻakika momona omega-3 e hoʻolilo i ka salmon i meaʻai olakino olakino. ʻO ka paʻakikī B o nā huaora he:

• Vitamin B1 (Thiamine).
• ʻO ka Vitamin B2 (Riboflavin).
• Vitamin B3 (Niacin).
• Vitamin B5 (Pantothenic Acid).
• Waiora B6
• ʻO ka Vitamin B9 (Folic Acid).
• Waiora B12

Loaʻa kēlā me kēia mau huaora i ka salmon hihiu, a ʻo ka niacin a me ka B12 ka pae kiʻekiʻe loa ( ²¹ ). ʻAʻole kōkua wale nā ​​huaora B i ka hoʻohaʻahaʻa ʻana i ke kino, akā pale pū kekahi i nā membrane cell, olakino mitochondrial, a me ka hoʻoponopono ʻana i ka DNA ( ²² ). He koʻikoʻi ko lākou i ka pale ʻana i ka hana maʻamau o ka lolo a me ka ʻōnaehana nerve ( ²³ ).

ʻO DHA kahi ʻano omega-3 i loaʻa i loko o ka salmon. Aia ia i loko o ka salmon hihiu no ka mea ʻai lākou i ka limu e hoʻohua ai. Ua hōʻike mau ʻia ʻo DHA i nā haʻawina e hāʻawi i ka pale i ka lolo a me ka ʻōnaehana nerve. ʻOiai ʻaʻole maopopo nā ʻano hana a pau, manaʻo nā kānaka ʻepekema ʻo ia ka hopena ma ka hapa nui o kāna mau mea anti-inflammatory.

Ua hoʻopili nā haʻawina i ka ʻai ʻana i ka salmon waiwai DHA me ka hōʻemi ʻana i ka hopohopo a me nā hōʻailona depressive. Mālama pū ia i ka lolo i loko o nā pēpē i ko lākou ulu ʻana, hoʻolohi i ka nalowale o ka hoʻomanaʻo e pili ana i ka ʻelemakule, a hoʻemi i ka pilikia o ka dementia ( ²⁴ ) ( ²⁵ ) ( ²⁶ ) ( ²⁷ ) ( ²⁸ ).

Nā Burgers Keto Salmon Spicy

E ʻike mau ʻia kēia mau keke salmon keto a i ʻole burger ma kāu papaʻai ketogenic. Hiki iā ʻoe ke hoʻohana i ke koena o ka salmon fillets a i ʻole ka salmon canned, akā e hoʻomanaʻo i ka ʻāhiu mau a ʻaʻole mahiʻai ʻia. He mea maikaʻi loa ia no ka mea hiki iā ʻoe ke lawelawe iā lākou i hoʻomaʻamaʻa hou ʻia i loko o kahi skillet nui, a i ʻole ke anu pololei mai ka pahu hau i loko o ka salakeke ʻōmaʻomaʻo a i ʻole hele a ʻai, ma waho o ka hale.

• Huina manawa: 10 minutos.
• Nā Hana Hana: 4 salmon burgers.

Nā meaʻai

• 1 punetune punetune chipotle mayonnaise.
• 1 - 2 teaspoons Sriracha sauce.
• 1/2 ka paʻakai ka paʻakai.
• 1/4 teaspoon o ka pepa.
• 1 huamoa nui
• 2 punetēpuni ʻonika ʻōmaʻomaʻo, ʻoki maikaʻi ʻia.
• 1/2 punetune o ka palaoa niu.
• 2 punetune o ka palaoa ʻalemona.
• 1 iʻa iʻa a i ʻole ½ paona i moʻa ʻia, ʻoi aku ka sockeye a i ʻole ka salmon ʻulaʻula.
• 1 punetune o ka aila avocado a i ʻole ka aila ʻoliva.
• 1/4 teaspoon paprika puhi.
• 4 punetune o chives.
• Lemona wai (koho).

Nā kuhikuhi

1. E hoʻohui i ka mayonnaise, Sriracha, ka paprika puhi, ka hua manu, a me ka chives i loko o kahi pola nui. E hoʻohui i ka paʻakai a me ka pepa e ʻono ai.
2. E hoʻohui i ka salmon, ka palaoa ʻalemona, a me ka palaoa niu i ka hui ʻana. E hoʻopili pono i ka huiʻana i nā meaʻai a pau.
3. E hoʻokaʻawale i ka hui salmon i ʻehā mau puʻupuʻu a hana i nā patties.
4. E uhi i ka skillet nui a i ʻole ka skillet nonstick me ka ʻaila avocado a kau ma luna o ka wela nui. E kau i nā patties i ka ʻaila wela a e kuke no 3-4 mau minuke. E hoʻohuli i nā burgers a e kuke ma luna o ka wela wela ma kekahi ʻaoʻao a hiki i ka ʻeleʻele gula.
5. E hoʻonani me ka ʻonika ʻōmaʻomaʻo inā makemake ʻia a lawelawe pū me ka chipotle mayo ma ke ʻano he miki. Hiki iā ʻoe ke hoʻohui i kahi kīʻaha lemon e hoʻopau i ka waikawa.

Nutrition

• Nui ʻāpana: 2 salmon burgers.
• Kālā: 333.
• Nā momona: 26 g.
• ʻAi-kaloli: 3 g.
• Kapua: 1 g.
• Pūnaewele: 17 g.

Hoʻopiliʻia nā Palabras: keto salmon burgers.